Hi! I am Pam Barefoot! I am a pharmacist, wife, mother of 6, and a health and fitness coach with a passion for healthy, clean eating and exercise! I have lost 25 pounds by combining Shakeology with the 21 Day Fix nutrition and exercise program. My mission is to now help others achieve similar health and fitness goals by supporting and educating people to make healthy choices. I believe that our body is God's temple and as such, we have a responsibility to take of it! (1 Corinthians 6:19)

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Sunday, February 7, 2016

Hammer and Chisel Journey - Day 9: Max Hammer Strength

"I'm a hammer and I'm going to kick it!" -Sagi Kalev

This workout is almost 40 minutes in length and includes
your warm-up and cool-down. Modifications are provided.

The workout is set up as follows: One body-weight movement
is done for 60 seconds and then you do a similar weighted move that targets the
same muscle group for 8 reps. He tells
you to lift HEAVY for the 8 reps in an effort to fatigue the muscle.

The moves are as follows:
(body-weight – 60 secs/weighted – 8 reps)

Reverse Lunge/Weighted Reverse Lunge (left then right)

Push-ups/Chest Press (on ball or bench or floor even)

Body-weight squats/shoulder squats (dumbbells on shoulders)

Pull-up/Lat pullover (one dumbbell)

Good mornings/dead-lifts

Chin-ups/ one arm row (Right/Left)

Low sumo squat/weighted sumo (1 dumbbell)

Band military press/seated military press

Bulgarian split squat/single leg step up (Right then Left after completing both moves)

I loved this workout and really enjoyed combining the 60
seconds of body-weight work with the
heavy weighted reps! I loved that I
could go super heavy because the reps were lower and you were only doing one
set with the dumbbells even though you were fatiguing them first. I feel like the cool downs could be a bit
longer, but I just stretch a bit more at the end on my own.

Sagi is funny and offers his usual strong motivation and
great sense of humor. In addition, he gives form pointers and technique
suggestions.See you tomorrow for Hammer and Chisel - Day 10